PDA

View Full Version : Training for my first meet



Paul Stagg
07-11-2001, 08:00 AM
I'm just going to post the workouts, not the routine (which you can find in the August issue of PowerMag)

Big thanks to Cobra, who provided the routine.

July 8, 2001

Squat

General Warmup

Warm up Squats
3x135x8

Squat (to competition depth, wide stance, relatively low bar placement)

1x4x230
2x3x270 Missed depth on the last rep of the 2nd set

Squat (to full depth, closer stance, high bar placement)

1x5x160

Partials (pins set just above elbow height)

2x5x360

Leg press

1x8x325
1x6x415
1x4x465

SLDL

3x8x185

Calf raise (machine)

2x15x340


July 10, 2001
Bench

General warmup

Warm up bench
3x8x135

Bench
1x5x185
3x4x215

Partials (should have been negatives, but no spotter)

1x0x290 - couldn't budge it.

Incline bench
3x7x135

Decline Bench
3x7x155

CGBP
1x6x135
1x5x135
1x5x135

Thursday, I pull.

Paul Stagg
07-13-2001, 07:35 AM
Thursday, July 12,

Deadlift.

Warm up, stretch

Warm up deads

4x135x8

Deadlift (box)

1x5x265

2x4x305

Partial deadlifts

0x0x395

0x0x315

(This is an issue??? Not sure what the deal is with this)

Leg press

1x8x360
1x6x450
1x4x500

Seated rows - Icarian machine

3x10x160

Shrugs

3x8x245

Abs -

Rope crunches

2x20x150

Super set with

Hanging leg raises

2x10

chris mason
07-13-2001, 09:27 AM
Well, good luck, I hope you do well.

Paul Stagg
07-18-2001, 08:32 AM
Doing well is very relative.

I doubt my 1200 total is going to bring home a trophy, but I'll have competed, which is the goal.

Skipped my workout on July 15, and backed it up to the 17th

July 17
Squat

Warmup
3x135x8

Squat
1x4x240
2x3x280
Perfect form, not all that tough.

Deep Squat (ATF, close stance, high bar)
1x5x160

Partials
2x5x370

Leg press
1x8x410
1x6x500
1x4x550

SLDL
3x8x205

Skipped calves, wasn't feeling so hot.

Paul Stagg
08-14-2001, 02:29 PM
Well... I haven't been very ghood about keeping up with this, now, have I...

The routine is going to be in the SEPTEMBER issue of PowerMag.

July 19 Bench

3x8x135

1x5x190

3x4x220

Incline DB
3x8x60

Dip 3x7

OH ext
3x7x50

July 21 Deadlift

3x8x135 (box)

1x5x275 (Box)

2x4x315 (box)

Partials
1x5x315

Leg press
1x8x450
1x6x520
1x4x560

Seated rows
3x10x170

Abs

Paul Stagg
08-14-2001, 02:33 PM
July 22 Squat

3x8x135

1x4x250

2x3x290

2x6x160 (ATF, narrow stance)

Partials
2x5x375

Leg press
1x8x500
1x4x540

SLDL
1x8x225
1x5x225

Then, for shits and giggles, I skipped the rest of the week, as I was travelling on business, and couldn't go to the gym.

We'll rejoin my progress on August 2

Paul Stagg
08-14-2001, 02:38 PM
Aug 2

Bench

2x8x135
1x8x155

1x5x200

3x4x230

Cambered bar
3x7x135

Hammer Incline
3x7x180

CGBP
3x7x135


Aug 3
Deadlift

3x8x135 (box)
1x3x225 (box)

1x5x285 (BOX)

1x3x325 (box)
1x1x325 (box)

Uh -oh. That was supposed to be 2 sets of 4 at 325.

Leg press
1x8x500
1x6x540
1x4x560

Seated rows
3x10x180

Shrugs
3x8x255

Abs


Maybe the poor pulling was due to being tired... but I know I'm I better puller than that!

Paul Stagg
08-14-2001, 02:45 PM
Aug 5
Squat

3x8x135

1x4x260

2x3x300

2x6x160 (ATF, high bar, narrow stance)

Partials
2x5x385

Leg press
1x8x520
1x6x560

Exhausted... I call it a day.

Aug 7
Bench
3x8x135

1x5x205

3x4x235

Partials
1x3x305

Flat DB bench
3x7x80

Dip 3x7

Lying french press
3x7x25 (db)

Aug 9

Deadlift

Decided to back off goal weight to drop poundage.

3x8x135 (box)

1x5x285

1x4x325 All box

1x0x325

DAMN!


Leg press
1x8x540
1x6x540
1x4x540

Seated Row
3x10x190

Shrug
1x8x275
1x5x275

Abs

Paul Stagg
08-14-2001, 02:48 PM
Aug 12
Squat

3x135x8

1x4x280

2x3x320

2x6x180 (ATF, close stance)

Partials
2x5x390

Leg press
1x8x560
1x6x560
1x4x560

SLDL
1x8x185
1x8x205

Franco
08-22-2001, 12:11 PM
How long do you normally rest between sets?

Paul Stagg
08-23-2001, 09:59 AM
Between worksets of squats, bench and deads, 4-5 minutes.

Between assistance stuff, 1-3 minutes.

Another post is forthcoming.

I'm not competing in September as planned, and as such, am switching my routine.

The_Chicken_Daddy
08-23-2001, 10:04 AM
why you not competing?

Paul Stagg
08-23-2001, 10:51 AM
1. Work.

Lots of travel has taken a toll on my training, and a week before the meet I'm going to be in Michigan on Mon and tues, then fly home for 1 night, then drive (or ride) to VA beach on Weds morning. I'll be there until Fri afternoon, then drive (ride) back to Baltimore Fri eve.

I won't be able to train during this week, and the meet is the following weekend.

I'm really dissapointed, but I don't want to try to compete wiped out... I'm not in this to hurt myself.

2. Slight injury

I've got a little tendonitis in my elbow (I think)... it has gone away for the most part, but I haven't deadlifted for 2 weeks, and I haven't benched for a week and a half. (I didn't skip any squat workouts, though)

So, I'm going to spend the next coupld of months improving conditioning, gaining strength, and getting bigger, and then do pre-contest routine (probably Conte's 3x3) for 8 weeks prior to the next possible meet, which will probably be in Feb, 2002.

PowerManDL
08-23-2001, 11:18 AM
Be careful with 3x3, Paul-- unless you can get away with zero assistance work, or can find a decent mod. I've never had much success with it.